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  #1  
Unread 02-19-2015, 10:17 PM
dwayne08 dwayne08 is offline
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Posts: 124
Default Critique my routine!

Hey guys, first time coming up with a routine - let me know how this looks!

Some notes:
-I'm content with my legs, so I'm only doing them once a week.
-Trying to focus on upper chest
-Bored of back squats/traditional deadlifts, hence the front squat/snatch deadlift
-Exercises will be performed in the order listed (let me know if I should rearrange them!)


Tues: Chest/Back/Delt
Incline DB Press: 3x6-8
Chins: 3x6-8
Shoulder Press: 2x10-12
Incline Cable Flies: 2x10-12
Cable Rows: 2x10-12
Lateral Raises: 2x10-12
Face Pulls: 2x10-12

Thurs: Arms/Abs
Cable Preacher Curls: 3x6-8
Dips: 3x6-8
Incline Hammer Curl: 3x10-12
Overhead Extension: 3x10-12

Sat: Chest/Back/Delt
Incline DB Press: 3x6-8
Chest Supported T-bar rows: 3x6-8
Shoulder Press: 2x10-12
Incline Cable Flies: 2x10-12
Pull ups: 2x10-12
Lateral Raises: 2x10-12
Face Pulls: 2x10-12

Sun: Legs/Abs
Front Squat: 3x6-8
Sitting Calf Raises: 3x6-8
Snatch Deadlifts: 3x6-8
Leg Extension: 2x10-12
Leg Curl: 2x10-12
Seated Calf Raise: 2x10-12
Hip Thrust: 2x10-12
Hyperextensions: 2x10-12
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  #2  
Unread 02-20-2015, 10:23 AM
Nodaddyno's Avatar
Nodaddyno Nodaddyno is offline
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Posts: 18
Default

1. Don't change exercises based on boredom. Change them when they no longer yield the desired result.

2. Say please
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  #3  
Unread 02-20-2015, 11:56 AM
dwayne08 dwayne08 is offline
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Right on. How does the rest of it look?
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  #4  
Unread 02-22-2015, 08:33 AM
LyleRB LyleRB is offline
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Another "critique my routine"
If you want answers it would help to know what your plan to achieve from the routine? Max strength, mass? Is your goal to use every piece of gear in the gym? Nobody knows
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  #5  
Unread 02-22-2015, 08:36 AM
dwayne08 dwayne08 is offline
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Going from hypertrophy..at the intermediate stage right now. I will be following the same concepts as GBR (deloading every 8 weeks) and use autoregulation to make sure I stay within the designated rep range.
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  #6  
Unread 02-22-2015, 08:38 AM
ThyArtIsMuscles ThyArtIsMuscles is offline
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Quote:
Originally Posted by dwayne08 View Post
Going from hypertrophy..at the intermediate stage right now. I will be following the same concepts as GBR (deloading every 8 weeks) and use autoregulation to make sure I stay within the designated rep range.
What's the metric you're using to say you're "intermediate"?
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  #7  
Unread 02-22-2015, 11:47 AM
dwayne08 dwayne08 is offline
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Seriously lifting for around ~2 years
Can't make linear, weekly progression
Strength standards calculator places me in between intermediate to advanced

Some stats: 5'8 133
squat: 225x4
bench: 150x4
ohp: 6x102.5
chins: 175x5
rdl: 215x4
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  #8  
Unread 02-22-2015, 12:45 PM
ThyArtIsMuscles ThyArtIsMuscles is offline
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Quote:
Originally Posted by dwayne08 View Post
Seriously lifting for around ~2 years
Can't make linear, weekly progression
Strength standards calculator places me in between intermediate to advanced

Some stats: 5'8 133
squat: 225x4
bench: 150x4
ohp: 6x102.5
chins: 175x5
rdl: 215x4
Wow, are you seriously 133 lbs?. By the way, chins are BW+42 lbs right?.

Anyhow, I think intermediate stats are:
Bench and Chins, 1.2xBW
Squat, 1.5xBW
Deads, 2xBW

Of those, only Deads don't seem to be there yet. Back to topic, you said you're content with your legs. Wrt to your routine, I was going to suggest to reduce volume in the Legs day, but then I remembered that there's this sticky post: http://forums.lylemcdonald.com/showthread.php?t=1705. Take a look .
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  #9  
Unread 02-22-2015, 06:10 PM
dwayne08 dwayne08 is offline
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Yes on both accounts.

I'll check out the sticky, thanks!
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  #10  
Unread 02-22-2015, 07:25 PM
LyleRB LyleRB is offline
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Maybe a dumb question but how'd you get 102.5 ohp? Fractional plates?
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